Workout

[nood08]

Is this a good workout as a goalie/middie and any suggestions

Mon,Wends,Fri
-3 sets of 10 Bench Press
-3 sets of 10 Squats
-3 sets of 5 Power Cleans
-3 sets of 10 Box Squat
-Ab workout

Tues,Thurs,Sat
-3 mile run
-20 dips
-50 pushups or pullups

[n00bhaxxorD23]

I'm think with the 10 sets, you're kinda training for endurance rather than building strength. (And do regular squats, with box squats, it works your quads rather than the whole leg)

I'd go: 8-6-4 in increasing weights (Example - For me, squats, 8 rep 200, 6 rep 235, finish with 4 rep 270)

But of course, that's just me. It's not like my football coach used to be the weight training coach of the Redskins... Oh wait... He was =]

[nood08]

^^ nice ending
thanks for the advice
ill try doing burnouts more often

[OldGoalie]

Forget the box squats and add in deadlifts. Also, on your running days, I would mix it up some - do some interval runs and mix some sprints in as well. Throw in some jump rope and you should be all set.

[jmurph40]

its also good to do other things as supersets in between sets of squat and bench... between each set of bench u could do a set of flys and a set of rows, and between squat sets u could do something like walking lunge.. its also good to mix things up... two days a week u could do chest and back, and the other day (s) u could do legs and shoulders

[lacrosseking2]

Try incorporating sprint work outs too
At the track:
Middie Run -
100m
100m rest
200m
100m rest
400m
100m rest
300m
100m rest
200m
100m rest
100m
100m rest
(then a 400m rest to catch your breath)
100m
100m rest
200m
100m rest
400m
100m rest
300m
100m rest
200m
100m rest
100m
100m rest
(Then a 400m rest again)
100m
100m rest
200m
100m rest
400m
100m rest
300m
100m rest
200m
100m rest
100m
100m rest
FINISHED
As a middie i do that and it's helped get me a lot faster
Just sprint all out on the sprints, and jog slowly for the rests
DON'T WALK

[canesfan38]

not to be mean or anything, but i really think you should increase the amount of exercises or your number of sets. i mean, 20 dips and 50 pushups take like 5 min. what kind of workout is that

[Cburylax]

Is this a good workout as a goalie/middie and any suggestions

Mon,Wends,Fri
-3 sets of 10 Bench Press
-3 sets of 10 Squats
-3 sets of 5 Power Cleans
-3 sets of 10 Box Squat
-Ab workout

Tues,Thurs,Sat
-3 mile run
-20 dips
-50 pushups or pullups

No, this is a good workout for someone who wants to increase their weight in these lifts, run 3 miles, and do dips and pushups. It has nothing to do with being a goalie or middie. You need to explain what your goalies really are, ie I'm looking to increase lateral speed while increasing my anaerobic endurance and total body strength. None of the adive posted will help you until you let them know exactly what your are trying to accomplish, it will only confuse you further. Please post your goals...

[CVLAX#4=GOD]

dont run on days that you work out....bc you need nutrients and protein to build muscle, but if you run...you burn them and dont build any muscle

[k-lyte]

It's perfectly fine to run on days that you are lifting. Just make sure you're getting enough calories and eating right.

Don't do long distance running. Have you ever noticed the build of long distance runners? They're (at least the ones at my highschool) scrawny and aren't really fast at all. Where on the other hand sprinters are the ones who have have strong toned bodies and are of course, fast. So as someone stated above, do sprints.

As far as reps go for your lifts, here are some general numbers for whatever you are aiming for:
*singles are special*

2-3: strength with little size gain

4-5: strength and size gains, but more strength than size

6-8: strength and size gains, almost equally

9-12: strength and size gains, but more size than strength

13-15: size gains, and some muscle endurance gains

16-20: muscle endurance gains, and some size gains.

Hope this helps.

[dta06]

2-3: strength with little size gain

4-5: strength and size gains, but more strength than size

6-8: strength and size gains, almost equally

9-12: strength and size gains, but more size than strength

13-15: size gains, and some muscle endurance gains

16-20: muscle endurance gains, and some size gains.

Hope this helps.
Thats sounds right to me.

And if you can do 50 pullups in one set then that's pretty impressive.

[lowrollincaddy]

Is this a good workout as a goalie/middie and any suggestions

Mon,Wends,Fri
-3 sets of 10 Bench Press
-3 sets of 10 Squats
-3 sets of 5 Power Cleans
-3 sets of 10 Box Squat
-Ab workout

Tues,Thurs,Sat
-3 mile run
-20 dips
-50 pushups or pullups



you may not realize it but this workout actually has a name. It's called ripptoes. It is a very popular form of strength and power training. If you are some one who recovers quickly from working out this is perfect. Very solid workout. I would throw in some shoulder work, maybe 2x10 on shoulder presses. Overall very solid workout.